Driving around Richmond and Vancouver this week, I spotted the first cherry blossoms on the trees, and snowdrops and crocuses on the ground. February in the Lower Mainland also means it stays light after school and work and it feels like winter is loosening its grip. That increase in "earth energy"can make it easier to adopt healthier habits, so I encourage everyone to take advantage of the season to try something simple. It could be a walk for 20 minutes after an evening meal, adding 2 cups of veggies to your daily meals, drinking more water, or getting a bike ride with the family on the weekend.
Spring is also a great time to remind everyone of the basics of naturopathic care, what we like to call the Basic Treatment Guidelines. These activities and lifestyle habits are the foundation of health, and they have been employed by naturopaths for their patients' better health since the late 1800s. The Basic Treatment Guidelines are as follows:
1. Get adequate sleep of 7-8 hours a night by practicing good "sleep hygiene" (dark room, no screens, cool temperature, comfortable bedding), avoiding eating late at night, stopping caffeine by 2 pm and removing other barriers to sleep, like hormonal imbalances and chronic worrying
2. Get enough movement, and add variety to your exercise routine for maximum benefits. The current recommendation is a minimum of 30 minutes of vigorous activity 5 days a week.
3. Drink enough water that your urine is lightly coloured or clear, which is usually about 8 cups a day. Work up to 8 cups slowly if you are chronically dehydrated, to avoid having to use the bathroom more frequently with increased liquids.
4. Use castor oil packs over the abdomen 3 times a week for 15 to 30 minutes to increase lymphatic circulation and improve skin quality
5. Try "dry skin brushing" (using a soft baby brush on your skin and working from extremities to the heart) to improve lymphatic drainage and circulation, before your shower or bath.
6. Perform hot and cold contrast hydrotherapy to improve adrenal function and mood. The usual prescription is 3-7 minutes of hot water, steam or sauna, followed by 30 seconds to 1 minutes of cold water application via plunge or shower. Start slowly with warm and lukewarm water alternating if you feel sick or dizzy with the usual prescription, as this is a sign of adrenal dysfunction.
7. Eat a variety of whole foods every day, aiming for 80% nutritious foods vs 20% highly processed foods max. Enjoy food and share it with friends and loved ones. Avoid falling for fad diets or the idea of the "perfect food", because they don't exist.
8. Finally but most importantly, get outside into natural settings as often as possible. Nature itself is part of our medicine, as the fresh air, "small sounds of nature", and lack of pollution all provide health benefits.
Happy Spring, Everyone! See you on the trails!
Rebecca Handford
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